WOW W5R3 completed slowly lol

[Runningpooch]

Well I never thought I would see the day that I would jog 20 minuets without stopping. I’m taking things easy and taking Sarah Milligan’s advice lol doing a slow jog. WILL I EVER GET FASTER THOUGH. 5K in 30 minuets don’t know if I’ll ever get there but I will keep trying. I notice week 6 isn’t as long a run. So I can only assume that the program gives you time to build up your speed. Anyone else just doing a slow jog as opposed to a run and any tips on gaining speed Thanks

[UnfitNoMore Graduate]

Week 6 ends with a 25. You’ll be ready for it! Don’t worry about speed, don’t worry about distance, all you need to think about is the time, getting to 30 minutes... that’s the life changer. After that you can look for speed or distance if you want to. For now, just do what you are doing... great job.

[AlMorr Ambassador Graduate in reply to UnfitNoMore]

Just a short mention to let you know that I reran W8R1, the 28 minute run around my local off road paths this morning and everything seems OK regarding my hip which is the reason that I am repeating some runs. Next week is a big week for you, your graduation week.

[Runningpooch in reply to AlMorr]

Well done 28 minuets is a great achievement

[UnfitNoMore Graduate in reply to AlMorr]

That’s great news! Yep... Tuesday for me all being well

[AlMorr Ambassador Graduate in reply to UnfitNoMore]

Well I wish you the very best for your graduation run on Tuesday, just remember the words of Old Floss "Slow and Steady"

[UnfitNoMore Graduate in reply to AlMorr]

They’re ringing in my ears 😂

[AlMorr Ambassador Graduate]

Well done to you Running pooch for running for a full 20 minutes on W5R3, I know that you will feel very happy about that, just take all the runs at your natural pace and don't bother or worry about how quick you can run a 5k.

[ArthurJG Graduate]

Forget about speed until after graduation and no, building up speed is not what week 6 is for. It’s about building endurance while continuing to reduce your reliance on walking: there are no walking breaks at all after week 6. The programme is about running for 30 minutes despite the name.

You’ll be making a mistake if you think week 6 is easier than week 5: it isn’t, and you need to approach it with the same seriousness as you did week 5. If you do that you’ll be fine: if you don’t, you may join the long list of those who nailed W5R3 only to have to repeat W6R1.

Once you get to the point where you can run for 30 minutes then all sorts of options open up - including getting to 5k and indeed beyond - but you need to build that capacity first. Be patient, disregard speed until after week 12 (ie graduation plus the recommended three weeks consolidation), focus on getting to 30 minutes first and you’ll do well. You can’t rush this.